Thursday 123115

Happy New Years Eve and Happy New Year! Swing by for CrossFit Maplewood’s last WOD of the year. 2015 was an amazing year for CFM. I would like to thank all of our amazing members for making every day and every event spectacular. Our friendships and desire to be fit, is why we have so much fun day in and day out! Let’s keep it going in 2016.  

Class times are 9am & 10:30am – wear your CrossFit Maplewood T-shirt or Sweatshirt and we will have a 2015 group photo, and you will receive a prize. Don’t have one? Then buy one all ready! 

Cheers!

  

Warmup

Your choice 

Skill Drill

Snatch Balance 

1-1-1-1

WOD

7 min AMRAP

9 OHS 45kg / 25 kg

9 C2B Pull-Ups

Post times to board and journals. 

Wednesday 123015

I Had an excellent visit to CrossFit Roselle in Chicago. In fact, the WOD was so darn good I thought I would share with all of you today. 

Reminder – no CrossFit Teen’s class this week.  

Warmup

December warmup

WOD

4 rounds of:

500m max effort Row

Max rep shoulder press 40kg/25kg

Rest in between rounds as much as needed. Score will be best avg row time of all 4 rounds and total amount of Reps on shoulder press.

Post each round to board and journals.

122815 Tuesday

It’s the end of the year and we need to clean up the coat rack. We have a variety of unclaimed shirt, sweaters, bottles, and pants..? Yes pants? Not sure ow that happened. I will throw them I the donation box on Jan 1st if still unclaimed. …

  
Warmup

December Warmup

WOD

5 rounds for time of:

14 T2B /K2C

15 Box Jumps 30″/24″

Post time to board and journals.

Strength WOD

Back Squat 

5×5 @ 84% 1RM

Monday 122815

Happy Holidays – make sure you familiarize yourself with the Holiday schedule. It’s on the board! 

Last Monday of December. Time to test your December Warmup numbers. Today you will pick from any of the 3-4 December warmups. 

  

Warmup 

December warmup – pick any 

40 unbroken Wallballs

4 rounds tabata C2b pull-ups

Max time ring hold 

WOD

Every minute on the minute for 5 minutes.

7 Front Squats @ 55 percent of 1RM front squat.

Post load and reps completed to board and journals. 

Strength WOD

Deadlifts

4-4-4-4

Wednesday 122315

Santa is fueling up his sleigh and it’s filled with Olympc lifting shoes ! Right? No excuse for not having OLY Shoes, wrist wraps , and cool looking knee high socks! It’s very fashionable. Trust me!

No CrossFit Teens today. See you next year!

  

Warmup

December Warmup

Strength WOD 

Max Height Box Jumps

WOD

Isabel (091715)

For time:

30 Power Snatch 60kg/45kg

Post time to board and Journals.

Tuesday 122215

Holdiay Schedule this week:

Dec 24th (Thursday) 9am Class only. 

Dec 25th Closed

Dec 26th 9am & 10:30am classes.

  
Warmup

December warmup

WOD 

“Sandwich” Master 50-54 Division 

For time:

80 Cal Row

40 Shoulder to Overhead 60kg/40kg

80 Deadlifts 60kg/40kg

Post times to board and journals.